6/19/12

Warm Up:

5 minute row
Pulls

Xfit SWOD:

Session 2, week #2 Deadlift

First set @ 70% (3 reps)
Second set @ 80% (3 reps)
Third set @ 90% (3 reps or more)
Forth set @ 50-55% (5×10 reps)

Then…
15 thrusters (75#/55#)
12 thrusters (85#/65#)
9 thrusters (95#/75#)
25 ring push up’s
9 thrusters (95#/75#)
12 thrusters (85#/65#)
15 thrusters (75#/55#)

Post weight and time to comments.